Author/C4
In recent years, health awareness has risen, and many people have begun to engage in sports and fitness. However, we always see people around us, in order to achieve the purpose of gaining muscle or reducing fat, they begin to obtain protein by ingesting chicken breasts and whey drinks. Did you know that in addition to people who are exercising, people who are not exercising, even the elderly and children need more protein?
What is protein?
Protein is a long-chain molecule composed of amino acids, and the human body is composed of 20 different amino acids from the top of the head to the soles of the feet, whether it is organs, muscles, hair, or nails; among these 20 kinds of amino acids , there are 9 essential amino acids that the human body cannot make from other compounds and must be obtained from different types of food (including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine).
Protein has many functions. In addition to acting as a transmitter of cells in the body and metabolizing food into energy for cells, it can also act as an enzyme in the body and make hormones work normally. It can also form antibodies, maintain the body’s immunity, and repair muscles, blood, bones, etc. Organs are important drivers of human growth, development, building and repairing cells.
Adequate protein intake helps development
For developing people, the right amount of protein can effectively help growth and development, and for the elderly, it can also prevent muscle loss, but how much protein should different types of people consume? You can refer to the following suggestions:
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Children 1-9 years old: 1.5g per kilogram of body weight
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Adolescents aged 10-18: 1.2-1.5g per kilogram of body weight
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Adult: 1.2g per kilogram of body weight
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Elderly: 1.5g per kilogram of body weight
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Endurance athletes: 1.3g-.1.7g per kilogram of body weight
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Resistance athletes: 1.5g-2g per kilogram of body weight
*Note: Taking an adult weighing 70kg as an example, the recommended daily intake is 70*1.2=84g of protein
Protein should be taken in multiple ways
Different types of food contain different amino acids in content, composition and proportion, and the absorption rate and utilization rate of each food are different. Therefore, the “quality” and “quantity” of the food should be considered when ingesting; In terms of protein selection, you can choose animal protein from beef, chicken, pig, sheep, fish, and even seafood such as shrimp and shellfish. Vegetarians can also obtain protein by ingesting various beans, nuts and different types of vegetables. It is recommended The best results are obtained by using a different type of protein each time.
A balanced diet is the key to health
Protein is an important nutrient in the human body. No matter whether you have exercise habits or not, you should consume sufficient amounts. Of course, you should not forget other important elements (such as vitamins and minerals) in your daily intake. When ingesting protein in food, consider the sources of other nutrients at the same time, and ingest it in multiple ways, so that the body can be balanced and healthy.
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